It's nearing the end of January, so I've been reviewing how I've done so far with my resolution. Resolutions stress me out. Of course, I think that's the point. A little bit of stress is ok. It motivates us to action and helps us set goals and achieve them.
I have a tendency, however, to OVER stress.
So to keep the stress levels down, I resolved to only make one resolution this year. I am praying that it will touch many aspects of my life and help me improve as a person and help me in my quest to achieve health: physical, mental (spiritual) and financial. My resolution is to live with more integrity. How will this help me in these areas?
Physical: I am a health coach. I help people make healthy changes in their lives. I read health articles, magazines, blog posts, books, etc. I have scriptural guidance about principles of physical health. I watch documentaries and news stories about health. My husband works in health care. I think it is safe to say that I'm fairly aware of what I need to do to be physically healthy.
Wikipedia defines integrity as "a concept of consistency of actions, values, methods, measures, principles, expectations, and outcomes." Knowing what I do, I need to develop that consistency and act in a way that reflects what I know.
So when I walk into the kitchen, keeping integrity in mind, I will make better food choices. When I am not so pregnant, integrity will help encourage me to increase my physical activity. Integrity can help me find my way to bed earlier because I know the benefits of getting enough sleep.
Mental and spiritual: I could go on and on about how integrity will help me in this aspect, but here's a link to an article that does a much better job explaining it than I can.
Financial: Mainly I need to be more wise with my finances. I need to do more to understand my finances, and then use that knowledge to make good choices. I leave too much up to Eric; I don't even know how much is in my account half the time. I have really good intentions, but I know I don't stick to my budget the way I should and I need to be CONSISTENT and not let whims dictate my spending.
Also, as a health coach, I can use the knowledge available to me through my amazing program to grow my business and bless my family financially by helping others--what a great industry to work in.
Well, kudos to you for sticking in there for my long-winded post. If you or someone you know has a resolution to get healthier this year, I would love to help! Click here to learn more.
Sunday, January 29, 2012
Wednesday, November 16, 2011
Veggie dishes
I have two to share tonight, one the baby Badger LOVED, the other he shunned. But the adults in the room enjoyed both, so they'll stay in the rotation! Veggie burgers (the big hit) and veggie shepherd's pie.
Veggie Burgers
1 can black beans
1 14.5 oz can tomatoes with diced chiles (I did mild)
1 garlic clove minced (or 1 tsp garlic powder)
1 tsp onion powder
2 green onions, chopped
1 cup carrots, chopped (didn't have so we skipped this, but I'm sure it would be good)
1 cup cilantro or parsley, chopped
2 cups rolled oats
Preheat oven to 400 deg. Process first 7 ingredients until blended, add to oats (mine seemed really soupy at first, so I let it sit for a few minutes and the oats absorbed a lot of the liquid). Form into patties (I got about 8 out of this). Put on a baking sheet and bake 8 minutes. Then you have options:
-Turn oven up and broil 2 minutes until browned
-Cook in frying pan with a tiny bit of oil, about a minute on each side
-Use counter top grill and grill until score marks appear (this is what we did)
Because there were oats, I didn't feel like putting these on a bun, so we ate them bun-less, dipped in a tiny bit of bbq sauce. We all enjoyed them this way. If you can't live without the bun, these are a really good, meaty texture that would masquerade well as a regular burger.
Veggie Shepherd's Pie
5 small red potatoes
1 clove garlic
1 onion diced
1 stick celery, chopped
1 leek, chopped and washed thoroughly
1 carrot, chopped
1 cup cauliflower florets
1 can of beans, drained
1/4 cup unsweetened almond milk (or regular)
1/4 c grated low-fat cheese
Cook potatoes until soft.
Saute veggies in a little bit of olive oil for 10 min
Mash the potatoes with the milk and cheese
In a 9x9 baking dish, put veggies on bottom, top with mashed potatoes. Bake at 350 for 20 min.
This is adapted from a recipe I found on allrecipes; the biggest change I made was that I halved the amount of potato to balance our plate a little. I don't feel like the dish suffered from it, and the veggies were allowed to play a main role.
Veggie Burgers
1 can black beans
1 14.5 oz can tomatoes with diced chiles (I did mild)
1 garlic clove minced (or 1 tsp garlic powder)
1 tsp onion powder
2 green onions, chopped
1 cup carrots, chopped (didn't have so we skipped this, but I'm sure it would be good)
1 cup cilantro or parsley, chopped
2 cups rolled oats
Preheat oven to 400 deg. Process first 7 ingredients until blended, add to oats (mine seemed really soupy at first, so I let it sit for a few minutes and the oats absorbed a lot of the liquid). Form into patties (I got about 8 out of this). Put on a baking sheet and bake 8 minutes. Then you have options:
-Turn oven up and broil 2 minutes until browned
-Cook in frying pan with a tiny bit of oil, about a minute on each side
-Use counter top grill and grill until score marks appear (this is what we did)
Because there were oats, I didn't feel like putting these on a bun, so we ate them bun-less, dipped in a tiny bit of bbq sauce. We all enjoyed them this way. If you can't live without the bun, these are a really good, meaty texture that would masquerade well as a regular burger.
Veggie Shepherd's Pie
5 small red potatoes
1 clove garlic
1 onion diced
1 stick celery, chopped
1 leek, chopped and washed thoroughly
1 carrot, chopped
1 cup cauliflower florets
1 can of beans, drained
1/4 cup unsweetened almond milk (or regular)
1/4 c grated low-fat cheese
Cook potatoes until soft.
Saute veggies in a little bit of olive oil for 10 min
Mash the potatoes with the milk and cheese
In a 9x9 baking dish, put veggies on bottom, top with mashed potatoes. Bake at 350 for 20 min.
This is adapted from a recipe I found on allrecipes; the biggest change I made was that I halved the amount of potato to balance our plate a little. I don't feel like the dish suffered from it, and the veggies were allowed to play a main role.
Friday, November 4, 2011
Worrying about the holidays?
For a lot of people, they think of food when they think of the holidays. The scents, sensations and tastes of rich holiday food are probably washing over you right as you read this. This year, I hope that my new health-focused approach to life will help me remember what wonderful things I'm forgetting if I just think about food:
Thanksgiving is about giving thanks for our plentiful conditions. Did you know that at one time some Americans actually FASTED to celebrate Thanksgiving? What a thought! I am grateful for my God, my family, and a wonderful job that lets me help people find health and happiness.
Christmas is another time for reflection and gratitude. Celebrating Christ's birth, spending time with those I love, and stepping away from life for a little while are the most wonderful things about this holiday for me. What does a sugar cookie have on that? (I'll give you a hint: NOTHING!)
I am so glad I have this time of year to remember what's important to me. And, by the way, many people on my program actually LOSE weight during the holidays! My mom started right as the holidays went into full swing and she did amazing. So if you want to refocus with me AND start your journey to optimal health, CLICK HERE to learn more!
Thanksgiving is about giving thanks for our plentiful conditions. Did you know that at one time some Americans actually FASTED to celebrate Thanksgiving? What a thought! I am grateful for my God, my family, and a wonderful job that lets me help people find health and happiness.
Christmas is another time for reflection and gratitude. Celebrating Christ's birth, spending time with those I love, and stepping away from life for a little while are the most wonderful things about this holiday for me. What does a sugar cookie have on that? (I'll give you a hint: NOTHING!)
I am so glad I have this time of year to remember what's important to me. And, by the way, many people on my program actually LOSE weight during the holidays! My mom started right as the holidays went into full swing and she did amazing. So if you want to refocus with me AND start your journey to optimal health, CLICK HERE to learn more!
Monday, October 17, 2011
Last Year
About a year ago I made a phone call that would transform my family forever. I called my friend about this health program she kept posting about on facebook, blogging about, shouting about from the rooftops. I thought it would be a good fit for my mom. Well, it was a great fit, and I learned all I could about what made it different.
Not long after, I signed on as a health coach for the same program. My family, immediate and extended, weighs less, which is awesome, but more than that, we are HEALTHIER and HAPPIER. I remember taking a health assessment when I started my journey to optimal health. My results were...not exactly what I expected. After all, I've always been thin. Doesn't that equate health?
Not exactly. And that's why I'm so glad I found this program when I did. I have a healthier, brighter future ahead of me, and so does my family.
Curious what your score would be? Check out this health quiz. And visit my website, www.BadgerWeightLoss.com to learn how you can find optimal health in your life!
Not long after, I signed on as a health coach for the same program. My family, immediate and extended, weighs less, which is awesome, but more than that, we are HEALTHIER and HAPPIER. I remember taking a health assessment when I started my journey to optimal health. My results were...not exactly what I expected. After all, I've always been thin. Doesn't that equate health?
Not exactly. And that's why I'm so glad I found this program when I did. I have a healthier, brighter future ahead of me, and so does my family.
Curious what your score would be? Check out this health quiz. And visit my website, www.BadgerWeightLoss.com to learn how you can find optimal health in your life!
Tuesday, October 11, 2011
That one thing
What is your food vice? The one food you just can't seem to give up? Post your answers and we'll all brainstorm for healthy alternatives!
Mine is pizza. I LOVE pizza, and so does Daddy Badger. We can eat an entire extra large Papa John's pizza between us. Not that I would know that or anything...anyway, we obviously know that Papa John's isn't exactly heart-healthy. So we've found a replacement that we've come to love even more!
First off, use THIS pizza dough recipe, but use whole grain flour. Since this crust is meant to be crispy, it won't affect the texture to use all-purpose whole grain. Plus it's super easy and takes like 10 minutes to make. Note: I like a flavorful crust, so I add garlic and Italian spice mix to the dough, which means you'll need a tiny bit extra water.
Then cut up some zucchini, summer squash, yellow bell pepper, onions, and/or your favorite veggies of choice. Toss them with 1 Tbsp olive oil and 1 Tbsp balsamic vinegar and then grill them up--we use our George Foreman and just grill them until they have light grill marks on both sides. Add some sliced tomatoes and LIGHTLY sprinkle with some shredded mozzarella and bake for about 14 minutes or until cheese is melted and the crust is lightly browned.
I've yet to meet an adult who didn't enjoy this pizza. I have run across some petulant teenagers who wouldn't even try it. But that's a story for another day.
Mine is pizza. I LOVE pizza, and so does Daddy Badger. We can eat an entire extra large Papa John's pizza between us. Not that I would know that or anything...anyway, we obviously know that Papa John's isn't exactly heart-healthy. So we've found a replacement that we've come to love even more!
First off, use THIS pizza dough recipe, but use whole grain flour. Since this crust is meant to be crispy, it won't affect the texture to use all-purpose whole grain. Plus it's super easy and takes like 10 minutes to make. Note: I like a flavorful crust, so I add garlic and Italian spice mix to the dough, which means you'll need a tiny bit extra water.
Then cut up some zucchini, summer squash, yellow bell pepper, onions, and/or your favorite veggies of choice. Toss them with 1 Tbsp olive oil and 1 Tbsp balsamic vinegar and then grill them up--we use our George Foreman and just grill them until they have light grill marks on both sides. Add some sliced tomatoes and LIGHTLY sprinkle with some shredded mozzarella and bake for about 14 minutes or until cheese is melted and the crust is lightly browned.
I've yet to meet an adult who didn't enjoy this pizza. I have run across some petulant teenagers who wouldn't even try it. But that's a story for another day.
Monday, October 3, 2011
News and a recipe
First off, I have to brag about my client who had an amazing doctor's visit! L started the program pre-diabetic, and she knew she needed to do something. Her most recent visit to the doctor had him astounded with how well she's doing with her health! She had amazing #s to show for her time on the program. He wanted to know what she was doing and told her to keep it up! I love helping people get healthy!
Ok, and the recipe. Can I say YUM and what an amazing, healthy snack? We eat them like potato chips, but with no guilt. They are low fat, low glycemic, and pack a boatload of nutrients. We had them with dinner tonight, and Baby Badger was chomping down, saying "yum, yum, yum" between bites. I love when he loves his veggies :)
Baked Kale Chips
1 bunch kale
1 tablespoon olive oil
1 teaspoon sea salt
Preheat an oven to 350 degrees F (175 degrees C). Line a cookie sheet with parchment paper or foil.
With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale. Drizzle kale with olive oil and sprinkle with salt (I like to throw it all in a mixing bowl that has a lid and just shake it all up).
Bake until the edges brown but are not burnt, 10 to 15 minutes.
Ok, and the recipe. Can I say YUM and what an amazing, healthy snack? We eat them like potato chips, but with no guilt. They are low fat, low glycemic, and pack a boatload of nutrients. We had them with dinner tonight, and Baby Badger was chomping down, saying "yum, yum, yum" between bites. I love when he loves his veggies :)
Baked Kale Chips
1 bunch kale
1 tablespoon olive oil
1 teaspoon sea salt
Preheat an oven to 350 degrees F (175 degrees C). Line a cookie sheet with parchment paper or foil.
With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale. Drizzle kale with olive oil and sprinkle with salt (I like to throw it all in a mixing bowl that has a lid and just shake it all up).
Bake until the edges brown but are not burnt, 10 to 15 minutes.
Tuesday, September 20, 2011
Recipe to try
I've developed an addiction...to pinterest.com. I am so glad I have so many friends who are trying to live healthier lives, because they share ideas for recipes that I am so excited to try. It makes it easy to ignore the recipes for the sugary, fattening treats other friends post! I made this salad last weekend for dinner and Eric and I both loved it. Baby Badger wasn't too keen on it (I think the lime threw him off), but he feasted on some plain corn as a side instead, so it worked out ok. Here's the recipe:
Sauteed Corn and Black Bean Salad (from say YES! to hoboken)
Sautee kernels from 3 ears of corn in 2 T of butter until they start to brown slightly in spots. I used a little olive oil instead of the butter called for because I don't usually have butter around
Remove from heat and toss with:
A can of drained black beans
1 sliced avocado
2 T chopped green onions
Juice of two limes and
A handful of roughly chopped cilantro
Serve chilled
Sauteed Corn and Black Bean Salad (from say YES! to hoboken)
Sautee kernels from 3 ears of corn in 2 T of butter until they start to brown slightly in spots. I used a little olive oil instead of the butter called for because I don't usually have butter around
Remove from heat and toss with:
A can of drained black beans
1 sliced avocado
2 T chopped green onions
Juice of two limes and
A handful of roughly chopped cilantro
Serve chilled
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